Even Mild Dehydration Can Impact Performance, Health & Safety
Whether you’re training hard or working in heat-stressed environments, hydration is a non-negotiable part of your safety and success
Even a mild level of dehydration, losing just 1-2% of your total body
water, can have a big impact
Thirst often comes too late
Feeling thirsty often occurs after dehydration has started to set in7
Cumulative Affect
Mild dehydration can build up over time and go
undetected, impacting both cognitive and physical
performance8
Big Impact
Cognitive Decline1,2
- Slower reaction times, reduced concentration and decision making
- Impaired short-term memory
Higher Safety Risk3,4
- Greater chance of accidents and injuries.
- Impaired coordination and motor control.
Performance Drop5,6
- Decreased strength, power & endurance.
- Increased fatigue and effort perception.
“Hydration isn’t optional – It’s critical to how you think, move and recover”
What’s at Stake?
More than just performance…
Slower Recovery
- Dehydration delays post-exercise or post shift recovery9
Strain on your body
- Impairs thermoregulation (cooling ability)
- Increases cardiovascular load
- Increases risk of heat-stress10
Quick Tips to Stay Hydrated
Drink before, during and after activity or work
Don’t wait for thirst to hydrate
Use electrolyte solutions in hot or prolonged conditions
Use a hydration monitoring method, we recommend the Salhy test
Optimal hydration = better results, fewer mistakes
Stay Alert
Stay Strong
Stay Safe
References
- Adan, A. (2012). Journal of the American College of Nutrition, 31(2), 71–78.
- Sawka, M.N., et al. (2007). Journal of the American College of Nutrition, 26(sup5), 575S–584S.
- Cheuvront, S.N., & Kenefick, R.W. (2014). Sports Medicine, 44(Suppl 1), S13–S21.
- NIOSH (2016). Criteria for a Recommended Standard: Occupational Exposure to Heat and Hot Environments.
- Wittbrodt, M.T., & Millard-Stafford, M. (2018). Nutrients, 10(12), 1975.
- Armstrong, L.E., et al. (2012). American Journal of Clinical Nutrition, 95(3), 726–731.
- Maughan, R.J., & Shirreffs, S.M. (2010). British Journal of Nutrition, 104(S1), S13–S19.
- Casa, D.J., et al. (2010). Journal of Athletic Training, 45(2), 147–158.
- Kenefick, R.W., & Sawka, M.N. (2007). Current Sports Medicine Reports, 6(4), 202–207.
- Ganio, M.S., et al. (2011). Nutrition Reviews, 69(11), 584–591.
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